Indian Land CrossFit – WOD


Warm-up (No Measure)

3 Minute Easy Row (50/60/70%)

1 Minute Ankle Distraction Per Leg

:30 Squat Toe Holds

:30 Ankle Pulses Per Leg

10 Air Squats Thumbs On Shoulders

10 Pushups


2 Rounds: (Increase Intensity Each Round)

8 Wall Balls

8 Calorie Row


Cool Down

*Cobra Pose/Child’s

*Banded Hamstring Distraction

*Couch Stretch

A.: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target